For people with stomach ulcers, choosing the right type of exercise plays a crucial role in maximizing the benefits of training and minimizing adverse effects on the digestive system...
Gastric ulcers are a common digestive disorder that can cause dull pain, bloating, and significantly affect daily life. Besides a proper diet and rest, appropriate physical exercise plays a crucial role in improving symptoms and overall health. However, not all exercises are suitable for people with gastric ulcers. Choosing gentle forms of exercise that suit your physical condition will help maintain flexibility without putting extra pressure on the stomach.
Assoc. Prof. Dr. Vo Tuong Kha - Head of the Department of Sports Medicine, University of Medicine and Pharmacy, Vietnam National University, Hanoi; Vice President of the Vietnam Sports Science Association .
1. Suggestions for safe exercises for people with stomach ulcers.
1. Walking: This is a simple, safe form of exercise suitable for most people. Walk at a pace where you can comfortably talk; walk early in the morning or late in the evening. You can also walk slowly for 10-15 minutes 30 minutes after eating to aid digestion. Walking 20-30 minutes each day helps improve circulation, reduce stress without putting pressure on the abdominal area. Walk 5-7 days a week.
2. Yoga: Focus on relaxing poses and gentle twists (Child's Pose, Twists, Forward Bends) to promote deep relaxation, balance the autonomic nervous system, and support digestive function. Patients should avoid poses that put strong pressure on the abdomen.
Duration: 15-30 minutes per session; Time of exercise: Morning (to start the day) or evening (to relax before bed); exercise on an empty stomach or at least 2 hours after eating; Frequency: 3-5 times per week.
3. Meditation: Meditation helps improve stress management, enhance sleep quality, and stabilize mood, thereby indirectly reducing harmful irritants for the stomach.
4. Tai Chi: Perform slow, graceful movements, combined with deep breathing. Duration: 20-40 minutes; practice time: Morning or evening; do not practice on a full stomach; frequency: 3-5 times/week.
The child's pose in yoga supports the functioning of the digestive system.
5. Low-to-moderate intensity aerobics: Aerobic exercises at a moderate intensity (maintaining a heart rate at 50-70% of maximum heart rate) help improve cardiovascular health and circulation without putting excessive stress on the body.
6. Slow Cycling: This form of exercise helps improve physical fitness, respiratory and circulatory function, and is beneficial for digestion. Cycle at a steady speed, not racing; you can use a stationary bike; practice in the morning or afternoon. Timing: At least 2 hours after a main meal; Duration: 20-30 minutes; Frequency: 3-5 times/week
7. Gentle swimming: Swim at a gentle intensity, avoiding sprints or competitive swimming. Time: Morning or afternoon; Duration: 20-30 minutes; Frequency: 2-3 times per week.
2. Training principles and considerations
To ensure safety and effectiveness, patients need to follow these exercise guidelines:
- Absolutely avoid high-intensity exercises such as sprinting, heavy weightlifting, HIIT… These exercises suddenly increase abdominal pressure and stimulate acid secretion, making the condition worse.
- Warm up thoroughly before exercising and stretch gently afterward.
- Appropriate frequency and duration: It's recommended to exercise 3-5 days a week, each session lasting 20-45 minutes depending on ability. Beginners can break it down into shorter sessions of 10-15 minutes to allow the body to adapt.
- Always listen to your body: If you experience severe abdominal pain, nausea, vomiting, frequent heartburn, dizziness, or lightheadedness, stop exercising immediately and consult a doctor.
- Combine this with a healthy diet: Eat cooked food, drink boiled water, chew thoroughly, eat smaller meals, and limit spicy, fried, alcoholic, and coffee-based foods.
- Coordinate with nutrition: Do not exercise immediately after a full meal; exercise should be done at least 1.5-2 hours after a meal. A light meal (such as porridge, soft bread, or milk) can be consumed 30-60 minutes before exercise to provide energy, prevent hypoglycemia, and avoid overloading the stomach.
- Exercise is only a supportive measure: Patients should not discontinue medication prescribed by their doctor without consulting their doctor.
Get enough sleep and manage stress to protect your stomach.
3. Incorporate a healthy lifestyle to protect your stomach.
Exercise is only most effective when combined with a healthy lifestyle.
- Healthy eating habits: Limit spicy and fried foods, alcoholic beverages, and stimulants (coffee, strong tea); meals should be divided into smaller portions, and eating slowly and chewing thoroughly should be avoided to reduce digestive pressure on the stomach.
- Get enough sleep and manage stress: Ensure you get 7-8 hours of sleep each night; incorporate relaxation techniques such as meditation, reading, and listening to music to control stress.
When patients develop a habit of regular exercise, combined with a proper diet and adequate rest, the risk of recurrence of peptic ulcers will be significantly reduced, and their overall health will also improve.
Consistent and proper physical exercise is not only a "tonic" that helps combat stress—the silent culprit of stomach problems—but also directly promotes the body's natural healing process. Consider exercise as an indispensable part of a comprehensive treatment plan for a healthy digestive system and a vibrant body.
Numerous clinical studies have shown that patients who combine medical treatment with a scientifically-designed exercise regimen have faster recovery times and lower relapse rates compared to those who use medication alone. Besides its physiological effects, exercise also provides significant psychological benefits, helping to reduce anxiety and depression – factors that negatively impact disease progression.